CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded warm up

Red banded warm up

60 sec Row

60 Sec Bike

10 leg swing forward lateral

5 inchworm 2 push up

30 sec spiderman lunge hold

30 sec flute stretch

20 scorpions front back

30 sec hip flexor lower back stretch


Core: Continous.

3 rounds:

20 sec hollow hold


20 sec superman hold

Metcon (AMRAP – Reps)

EMOM Death by 10m shuttle runs:

Starting at 4 laps, up by 2 lap per minute.

Metcon (No Measure)

12 Min EMOM:

ODD: 1- 5 x tempo HSPU decent @3 sec

Even: 2- 5 x HSPU

Metcon (Time)

Sprint WOD:

500m Row

50 x KBS@24/16

*3 x burpee penalty every break on KBS to be done on break.

This one is 100% effort.